.JPG)
Big Brendan somewhere in the mix (can you pick him?) recently at Richmond Air Base participating in a fundraiser for the Emergency Services. They had to pull a 50 tonne Hercules 10m. The fastest time was 13sec from the Riot Squad.For those coming into CFP
Mobility WOD: http://mobilitywod.blogspot.com/
Skills/strength
Max L sit (3 attempts)
Pistol Squats (Max reps in 3min)
COMPARE: http://crossfitpenrith.blogspot.com/2010/08/2082010.html#comments
WOD
Perform 4 cycles of 4min AMRAPs with 2min of recovery between "All out efforts"
4min AMRAP
10 Box Jump 24/20
8 Wall Ball
6 Power Clean 70/45
Rest 2min then repeat, for 4 cycles..
Post to comments
Mobility WOD: http://mobilitywod.blogspot.com/
Skills/strength
Max L sit (3 attempts)
Pistol Squats (Max reps in 3min)
COMPARE: http://crossfitpenrith.blogspot.com/2010/08/2082010.html#comments
WOD
Perform 4 cycles of 4min AMRAPs with 2min of recovery between "All out efforts"
4min AMRAP
10 Box Jump 24/20
8 Wall Ball
6 Power Clean 70/45
Rest 2min then repeat, for 4 cycles..
Post to comments
Max L Sits: Don't remember :P
ReplyDeletePistol Squats:33 on the rings
WOD: with 60kg Power Cleans
1.1+23
2.2
3.2+1
4.1+21
Thanks H.C for the encouragement & tips during the WOD.
Max L-Sit: SCALED Knee lift above pelvis on rings: 10sec, 20sec, 23sec
ReplyDeletePistols: SCALED assisted with rings - 27 Reps
WOD: As Rxd
1. 2+5
2. 1+23
3. 1+21
4. 1+20
HC is Brendan the guy in the background in the Maintenance overalls??? LOL (he had probably been ditched from the team as a precaution) LOL
ReplyDeleteAdios Hasta Luego
So you think he might of broke the rope??
ReplyDeleteL-Sit- 45secs, 25secs
ReplyDeletePistols- 52
Metcon - 2rds+8 , 1rd+10+8+1 , 1rd+10+8+1, 1rd+10+8+4
Crushsed..!
oops was 41 secs for the first L-Sit.
ReplyDeleteJoined the night owls tonight.
ReplyDeleteMax L sit: 15 secs (boxes), 15 secs (parallettes)
Pistols: 53 (ring)
WOD:
2
1+23
2
2+3
Forgot to say I used 35kg for power cleans.
ReplyDeletePT with HC thanks :)
ReplyDeletereally good as usal practiced snatch balance and squat snatch.
Max L sits: 22,27,32 secs on rings
pistol squtas-36 rxd
L-Sits-3 x 10secs
ReplyDeletePistols Unfortunately knee tendinitis has been preventing me practicing this movement.
Chatted with H.C re: my needs as an athlete and decided on running 5km today which is one of my weaknesses instead of doing the WOD which contained a few of my strengths.
5km: 23.25. 10 seconds faster then my previous.
Spent some time after on the Mobility WOD from Sunday. Runners Legs
Lol....Did the run with Jody today.
ReplyDelete5km 23.23min, an improvement of 34 seconds on my last attempt (22/08/2010).
Nice doing business Jody, I believe thats 1 all.
L-Sits - 15 secs (legs straighter than b 4)
ReplyDeletePistols - 45 on rings
WOD above R'xd (26" box)
2 + 18
2 + 13
2 even
2 even
2 even
Tabata Ring Dips:
ReplyDeleteManaged 3 across all eight intervals.
This comment has been removed by the author.
ReplyDeletepistols 42 rxd L sits 15, 20 ,22
ReplyDeleteWOD rxd 2+11, 2+14, 2+17, 2+17
Adios